Thursday, May 14, 2015

Weekly Weigh-In - Week 8, 2015

Okay, here's the situation...

I weighed in on April 20th and found that I had not lost any weight in the prior week.   It really frustrated me, so of course, I ate some junk food to make myself feel better.   Then, I felt stupid.

Then, I spoke with Sean Anderson of The Daily Diary of a Winner.   We talked about the danger of letting that number on the scale derail us.  It made me realize that I should truly look beyond any specific measurement on a weekly basis, OR at least not it distract me from my choices.  So, he encouraged me to stay away from the scale for awhile, which I did.  I didn't weigh for three weeks.  I had good days, not-so-good days and also increased my exercise levels.

On Monday, I weighed in and had lost 3 pounds.   Nothing to be sad about, but not what I had hoped for after three weeks.   But I also know that I wasn't as focused on my food choices, because I knew that I wouldn't be on the scale for awhile.   

My kids are all going through final exams now.  As parents, we are seeing the effects of what is learned in the classes that have weekly quizzes vs. those classes with only one major exam at the end of the semester.   You have got to be a tremendously DISCIPLINED student to continue to study consistently throughout the semester without any quizzes along the way.  On the other hand, a quiz every Monday morning will somewhat force some daily discipline upon you, right?

So, the question then becomes, "how disciplined am I?" when it comes to my current choices.  I think my 3-week period just answered that for me.   

At this point, I will be grateful for the 3 pound loss and go back to weekly weigh-ins...this time, I just won't put as much stock in the number each week.   It will fluctuate based on water intake, food choices and even exercise the day before.   I will go back to tracking my calories daily, exceeding 10,000 FitBit steps daily and thinking of my end goals.

I am still upbeat and learning as I go.

Big Clyde  

Monday, April 13, 2015

Weekly Weigh-In - Week 4, 2015

I am happy to report a 4 pound loss this week!  That brings me to a 17 pound loss over the past four weeks.  Good eating, reasonable exercise and walking and few cheats seem to be the trick.

This week, I traveled to Dallas for some day-long meetings with catered foods, etc.  Nights out usually involved visits to great restaurants, drinks, etc.   I made good choices (avoiding bread, desserts, heavy-calorie meals, etc.), but I did not follow a strict 1,700 calorie which would be ideal.

I could argue that I was too lazy to determine the calories in certain restaurant foods, but it is not always perfectly accurate.  So, a lot of guesswork comes into play.  I would have to guess on serving size, one restaurant's shrimp etouffe vs. another that I can find on, etc.

Instead, I am trying to make a very long-term mindset that I can maintain for the rest of my life.  If I knowingly choose to have the rice dish with a heavy cream sauce, then I'd better avoid the bread and dessert...and then likely hit the treadmill for a long walk or a shorter run.  That attempt at balance and moderation worked pretty well for me last week.

I've been through this great weight loss pattern before and I don't know when I let this type of balanced decision-making lapse.  But I feel slightly older and wiser now and maybe the stakes are getting higher.  For about 25 years, I ate whatever I wanted and didn't seem to suffer the negative effects of that, except for buying clothes with a 3XL stamped on them.  But as I come within months of hitting age 50, I think that this continued weight level would naturally bring on high blood pressure, diabetes, etc.  I will likely hit a milestone number next week and intend to never return to this neighborhood.

My thought for this week is that sheer momentum is overrated.  Every great weight loss streak at some point veers off the path, unless it is rooted in specific and intentional daily choices.  If I make a (rare) bad choice at breakfast, then I better hit the carrots, salads and treadmill for the remainder of that day.

Have a good week everyone!

Big Clyde

Monday, April 6, 2015

Weekly Weigh-In - Week 3, 2015

I unintentionally changed my routine this week, but did not suffer from it.

This week, I lost 3 pounds which is great.  That puts me at a loss of 13 pounds in 3 weeks.  My clothes fit a lot better, but I've not lost enough that I think anyone would notice.  Fine with me.

My eating was off and on, in that I had days when I was closer to 2,200 calories, which included some sugar, Easter candy, etc.  But I also massively ramped up my exercise with FitBit daily steps of 20,000 (10 miles), which included running at a 12 min/mile pace.   

I am traveling this week and have a few days stuck in a conference room.   Bummer.  So, I will really have to watch my food choices and try to find the extra steps whenever I can.

Have a great week everyone!

Big Clyde

Monday, March 30, 2015

Weekly Weigh-In - Week 2, 2015

Another solid week of great activity (averaged 13,000 daily steps on FitBit) and good eating.  That resulted in only a 1 pound loss this week, but that adds up to 10 pounds in two weeks.  

Yes, I'm a bit discouraged that it wasn't higher, but I am trying not to over-think it.  I so quickly adapted to my new nutrition plan of low-calorie foods, tons of veggies, and almost no sugar, that I had several days in a row where I was only eating about 1,100 - 1,350 calories.   With increased walking, it could be that my body might have actually conserved some calories or fat or whatever as
if I was starving myself.   Again, I reached out to Sean @ for some insight and he suggested that I eat more, so then I had a few days when I was above 1,900 calories.  

Either way, I know too much to get too hung up on a daily or weekly measurement.  My commitment is unchanged:

  • Stay at around 1,700 calories per day. 
  • Walk at least 10,000 steps per day.
  • Avoid sugar as much as possible.
  • Don't quit.
Have a great week everyone!

Big Clyde

Monday, March 23, 2015

Weekly Weigh-In - Week 1, 2015

Well for the first time in almost two years, I made a very solid effort to eat carefully and track my nutrition and progress.   Add to that a very steady effort at getting in at least 10,000 walking steps or five miles per day, and it adds up to an impressive week for me.

9 pounds gone for me in one week!  

Just for my own records, I want to note a few things here.

  1. I did not have some farewell meal the day before that would satisfy my cravings AND bulk me up for my starting weight.   I think I am beyond playing those games now (though I did that in the past when starting diets).  
  2. I did not skip meals, cheat or starve.  But I did average around 1,500 calories per day, ate tons of veggies and virtually no sugar or dairy (other than half&half for my coffee).
  3. I know that I will likely not lose this amount of weight again, because the first week tends to be one of the biggest...not sure why.
  4. Clothes already feel much looser!   What a great feeling in one week.
Thanks again to Sean from Daily Diary of a Winning Loser, who gave me great advice and encouragement this week.   His journey is one tht we all can learn from.   Please visit if you need some inspiration!

Big Clyde 

Thursday, March 19, 2015

Putting It All Together

Hello bloggers and friends.   

I am doing well and thought I'd check in.   Life has been good for me in the past year or so, but I have kept eating whatever I want and have the typical results on the scale.   My biggest change and improvement in terms of a steady lifestyle change is the use of my FitBit.   I have weeks when I am above 10,000 steps and others when I am closer to 7,000...but I monitor it each day and it motivates my activities.

I feel healthy, but am still way too overweight, so almost on a whim, I decided last Saturday to go back to the most consistent and healthy weight loss method that I know...counting calories.

This worked for me in 2010 when I lost 50 pounds from March to September.  Then, I got comfy and gradually returned to my favorite foods and eating habits.

Pardon the cliche, but "this time, it feels different".   Here is what I am doing differently:

Healthier Foods
I am still staying at 1,750 calories per day or lower, but it is now packed with veggies, low-fats, (mostly) natural foods and almost no sugar (so far).  It is repetitive for now, but nothing gimmicky or pre-packaged as "diet food".

Yes, I still love the FitBit and find that it is perfect for what motivates me.   I like having some FitBit friends that I can use to compare myself to and challenge for short periods.  I was so surprised to see that I normally would walk only approx 4,500 steps per day.   Now, I am striving for over 10,000 steps and have even accomplished a 30,000 step day (approx 15 miles)!   It keeps me focused on at least some light activity and keeps me honest about it.

Food Tracking
I track my calories and food for every meal on SparkPeople.   It is so much easier than when I did it in 2010 now that I am using the mobile apps, etc.  Like the FitBit, it keeps me focused and honest.

Activity vs. Popularity
I loved doing this blog for a few years.  At first, I was just trying to learn if an overweight, middle-aged guy could really become healthy by riding a bicycle.  Then, it became more focused on changing my entire lifestyle choices.    But it also became it's own creative and social activity.  One of my blogging friends Rockstar Tri likely could see that it was distracting me and would write "less writing, more riding".   Good advice.   So, this time, I will likely not blog too frequently and realistically, may not read other blogs as often as I'd like.   My focus will be on making good choices each day, plain and simple.

Here's the part that might make you smile...though I have only been doing this for four days so far, I already feel that I have that mojo in full force.   How crazy that just a few days of good choices and determination can seem to set me on the right path!?!   

Finally, I want to thank Sean from Daily Diary of a Winning Loser.   He has been a great source of knowledge, guidance and inspiration to me.  

Big Clyde